Comparing Nutrients in 1 kilogram Oranges with Peel VS Boiled Waxgourd

Macros Ratio

	Protein	Fat	Carbs
Oranges with Peel	7%	4%	89%
Boiled Waxgourd	10%	12%	78%

Macro Nutrients

	Oranges with Peel	Boiled Waxgourd	Recommended Dietary Allowance
Energy	21.7% 630kcal	4.83% 140kcal	2900kcal per day for Men 19-50 years
Fat	3.1% 3g	2.06% 2g	97g per day for Men 19-50 years
Saturated Fat	1.1% 0.35g	0.5% 0.16g	32g per day for Men 19-50 years
Omega 3	10% 0.16g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	2.6% 0.44g	5.18% 0.88g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	119% 155g	23.4% 30.4g	130g per day for Men 19-50 years
Sugars	NA	16.3% 12g	72.5g per day for Men 19-50 years	Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
Fructose	NA	NA	72.5g per day for Men 19-50 years	≤50g/day or ~10% of energy has no deleterious effect on lipid and glucose control and of ≤100g/day does not influence body weight[PMC2991323]
Glucose	NA	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	118% 45g	26.3% 10g	38g per day for Men 19-50 years
Protein	23.2% 13g	7.14% 4g	56g per day for Men 19-50 years

Vitamins

	Oranges with Peel	Boiled Waxgourd	Recommended Dietary Allowance
Vitamin A	14.4% 130μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	83.3% 1mg	28.3% 0.34mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	38.5% 0.5mg	0.77% 0.01mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	31.3% 5mg	24% 3.84mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	66% 3.3mg	24% 1.2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	71.5% 0.93mg	24.6% 0.32mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	75% 300μg	10% 40μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	789% 710mg	117% 105mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	5.33% 0.8mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	23.3% 28μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oranges with Peel	Boiled Waxgourd	Recommended Dietary Allowance
Calcium	70% 700mg	18% 180mg	1000mg per day for Men 19-50 years
Copper	63.3% 0.57mg	24.4% 0.22mg	0.9mg per day for Men 19-50 years
Fluoride	NA	NA	4000μg per day for Men 19-50 years	Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]
Iron	100% 8mg	47.5% 3.8mg	8mg per day for Men 19-50 years
Magnesium	33.3% 140mg	24% 100mg	420mg per day for Men 19-50 years
Manganese	NA	24.3% 0.56mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	31.4% 220mg	24.3% 170mg	700mg per day for Men 19-50 years
Potassium	57.6% 1960mg	1.47% 50mg	3400mg per day for Men 19-50 years
Selenium	12.7% 7μg	3.64% 2μg	55μg per day for Men 19-50 years
Sodium	1.33% 20mg	71.3% 1070mg	1500mg per day for Men 19-50 years
Zinc	10% 1.1mg	53.6% 5.9mg	11mg per day for Men 19-50 years
Water	22.2% 823g	26% 961g	3700g per day for Men 19-50 years

Nutrient Comparison: Oranges with Peel VS Boiled Waxgourd per 1 kg

Compare the macro and micronutrient content in 1 kg of Oranges with Peel versus 1 kg of Boiled Waxgourd to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Oranges with Peel vs Boiled Waxgourd:

• 1 kilogram of Oranges with Peel has 2.9 times more Vitamin B1, 50 times more Vitamin B2, 1.3 times more Vitamin B3, 2.7 times more Vitamin B5, 2.9 times more Vitamin B6, 7.5 times more Vitamin B9 and 6.8 times more Vitamin C than Boiled Waxgourd.
• 1 kilogram of Boiled Waxgourd have insufficient amounts of Vitamin B2 and Vitamin B9
• Both Raw Oranges with Peel as well as Boiled and Drained Waxgourd have insufficient amounts of Vitamin A and Vitamin B12 in one kilogram.

Comparing minerals per 1 kilogram for Oranges with Peel vs Boiled Waxgourd:

• 1 kilogram of Oranges with Peel has 3.9 times more Calcium, 2.6 times more Copper, 2.1 times more Iron, 1.4 times more Magnesium, 1.3 times more Phosphorus and 39.2 times more Potassium than Boiled Waxgourd.
• While 1 kg of Boiled and Drained Waxgourd contains 53.5 times more Sodium and 5.4 times more Zinc than Raw Oranges with Peel .
• Both Oranges with Peel and Boiled Waxgourd contain similar levels of Water per one kilogram.
• 1 kilogram of Oranges with Peel lack sufficient amounts of Zinc
• 1 kilogram of Boiled Waxgourd lack sufficient amounts of Calcium and Potassium
• Both Raw Oranges with Peel as well as Boiled and Drained Waxgourd lack sufficient amounts of Selenium in one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Oranges with Peel has 4.5 times more Energy, 5.1 times more Carbohydrate, 4.5 times more Fiber and 3.3 times more Protein than Boiled Waxgourd.
• 1 kilogram of Boiled Waxgourd provide inadequate amounts of Energy and Protein
• Both Raw Oranges with Peel as well as Boiled and Drained Waxgourd provide inadequate amounts of Omega 3 and Omega 6 in one kilogram.